How much exercise do you really need to keep your heart healthy? While 150 minutes of moderate physical activity per week remains an important minimum target, new 2026 research suggests substantially more activity may provide even greater protection against heart attacks and strokes.
A study involving 17,088 UK adults found that people accumulating around 560 to 610 minutes of moderate-to-vigorous physical activity per week had more than a 30% lower risk of cardiovascular disease. By comparison, meeting the standard 150-minute target was associated with a more modest 8–9% reduction in cardiovascular risk in the study.
Does Everyone Need 10 Hours of Exercise?
No. The findings should not be interpreted as a new requirement that everyone exercise for nine or ten hours each week.
The research was observational, meaning it found an association rather than proving that 560–610 minutes directly caused the lower cardiovascular risk. Only about 12% of participants achieved that level of activity.
The American Heart Association (AHA) continues to recommend at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week, or an equivalent combination.
Strength Training Matters Too
Heart-healthy exercise isn’t limited to walking, running or cycling. The AHA recommends adding moderate- to high-intensity muscle-strengthening exercise at least two days per week.
It also encourages people to spend less time sitting and add movement throughout the day, since even lighter physical activity is preferable to prolonged inactivity.
150 Minutes Is Still a Strong Starting Point
The new findings reinforce an important distinction: the recommended minimum and the amount associated with maximum potential benefit aren’t necessarily the same.
For someone currently inactive, reaching 150 minutes—roughly 30 minutes on five days each week—remains a practical and meaningful goal. Walking, cycling, swimming and other moderate activities can all contribute toward the total.
Recent AHA guidance also stresses that exercise improves cardiovascular and metabolic health even when it doesn’t produce substantial weight loss.
More Isn’t Always Better for Everyone
People shouldn’t suddenly jump from little exercise to several hours of vigorous training. Exercise volume and intensity should increase gradually, particularly for older adults and people with cardiovascular disease or other medical conditions.
Recent cardiology commentary also notes that prolonged, extreme endurance exercise can occasionally reveal previously undiagnosed heart conditions. Warning signs such as chest pain, fainting, unusual shortness of breath or significant palpitations during exercise warrant medical evaluation.
The practical message is encouraging: 150 minutes a week remains a valuable heart-health target, while gradually doing more may deliver additional cardiovascular benefits for people who can safely sustain it.
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